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Herbivoracious' White Bean and Kale Soup

 
One serving costs about $0.5

$0.50 per serving

10 people like this recipe

10 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 fall,winter,gluten-free,healthy,gluten free soup
spoonacular Score:95%

Spoonacular Score: 95%

 

Herbivoracious' White Bean and Kale Soup could be just the gluten free recipe you've been looking for. For 50 cents per serving, you get a soup that serves 6. One serving contains 195 calories, 7g of protein, and 10g of fat. 10 people have made this recipe and would make it again. It can be enjoyed any time, but it is especially good for Autumn. Head to the store and pick up rosemary leaves, bay leaves, carrot, and a few other things to make it today. From preparation to the plate, this recipe takes roughly roughly 45 minutes. It is brought to you by Foodista. With a spoonacular score of 95%, this dish is excellent. White Bean Kale Soup, White Bean and Kale Soup, and White Bean And Kale Soup are very similar to this recipe.

Ingredients

Servings:
0.25 cups
0.25 cups olive oil
olive oil
1 medium
1 medium diced onion
diced onion
1 head
1 head whole garlic
whole garlic
1
1  diced carrot
diced carrot
1 tsp
1 tsp kosher salt
kosher salt
2
2  bay leaves
bay leaves
1 tsp
1 tsp fresh rosemary leaves
fresh rosemary leaves
1
1  parmesan
parmesan
2 cups
2 cups white dried navy beans
white dried navy beans
7 cups
7 cups water
water
1 bunch
1 bunch kale
kale
1
1  lemon (juice)
lemon (juice)
0.25 cups olive oil
0.25 cups
olive oil
1 medium diced onion
1 medium
diced onion
1 head whole garlic
1 head
whole garlic
1  diced carrot
1
diced carrot
1 tsp kosher salt
1 tsp
kosher salt
2  bay leaves
2
bay leaves
1 tsp fresh rosemary leaves
1 tsp
fresh rosemary leaves
1  parmesan
1
parmesan
2 cups white dried navy beans
2 cups
white dried navy beans
7 cups water
7 cups
water
1 bunch kale
1 bunch
kale
1  lemon (juice)
1
lemon (juice)

Equipment

pressure cooker
pressure cooker
sauce pan
sauce pan
stove
stove
pressure cooker
pressure cooker
sauce pan
sauce pan
stove
stove


Instructions

PRESSURE COOKER METHOD 1.In the pressure cooker base, but without pressure, heat the olive oil over medium-high heat. Saut the onion, garlic, carrot, and 1 teaspoon salt until the onion is translucent, about 4 minutes. 2.Add the bay leaves, rosemary, and your choice(s) of the Parmesan rind, dried porcini, or broth powder. Add the dry beans and water. Bring up to high pressure and cook for 40 minutes, then allow the pressure to release naturally. Open the lid. 3.Remove the bay leaves and Parmesan rind, if using. 4.Add the kale and lemon juice and simmer for 10 minutes, until the kale is tender. Taste and adjust the seasoning, then serve, garnished with a generous drizzle of extra-virgin olive oil. STOVETOP METHOD 1. Cover the beans with several inches of water and soak overnight. Drain the beans and place in a large saucepan. Cover with water by at least 2 inches and bring to a boil. Reduce the heat and simmer the beans until tender, about 1 1/2 to 2 hours. Drain the beans, reserving the bean broth. 2. In a large saucepan, heat the olive oil over medium-high heat. Saut the onion, garlic, carrot, and 1 teaspoon salt until the onion is translucent, about 4 minutes. 3. Add 4 cups of the bean broth, the bay leaves, rosemary, and your choice of the Parmesan rind, dried porcini, or broth powder. Bring to a simmer and cook for 30 minutes. 4. Remove the bay leaves and Parmesan rind, if using. 5.Add the beans, kale, and lemon juice and simmer for 10 minutes, until the kale is tender. Taste and adjust the seasoning, then serve, garnished with a generous drizzle of extra-virgin olive oil.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $0.50
Ingredient
¼ cups olive oil
1 medium diced onion
1 head whole garlic
1 diced carrot
2 bay leaves
1 teaspoon fresh rosemary leaves
1 parmesan
2 cups white dried navy beans
1 bunch kale
1 lemon (juice)
Price
$0.64
$0.24
$0.62
$0.11
$0.04
$0.01
$0.02
$0.51
$0.57
$0.20
$2.97

Tips

Health Tips

  • The great thing about parmesan cheese is that a little goes a long way, especially if you're buying the real deal.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

Cooking Tips

  • Fresh herbs should be added toward the end of the cooking process — even at the very last minute?especially delicate herbs like cilantro, basil, and dill. Hardier herbs like bay leaves, rosemary, and thyme can be added earlier.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • Kosher salt is a type of coarse-grained salt popular among chefs because it is easy to pick up with the fingertips and sticks well when coating meat. The name "kosher salt" comes from the word "koshering", the process of making food suitable for consumption according to Jewish law. You can easily substitute table salt or sea salt in recipes where the salt is being dissolved, but if you're using it to coat meat, you might wish you had the kosher salt.

  • get more cooking tips

Green Tips

  • Beans freeze well, so don't throw out your leftovers!

  • Parmesan cheese is traditionally made using rennet, an animal-derived enzyme. For this reason, true parmesan cheese is not suitable for vegetarians. You might be able to find a vegetarian hard cheese to substitute.

Disclaimer

Nutritional Information

Quickview
195 Calories
6g Protein
9g Total Fat
22g Carbs
72% Health Score
Limit These
Calories
195
10%

Fat
9g
15%

  Saturated Fat
1g
9%

Carbohydrates
22g
7%

  Sugar
1g
2%

Cholesterol
0.11mg
0%

Sodium
421mg
18%

Get Enough Of These
Protein
6g
13%

Vitamin K
159µg
152%

Vitamin A
3867IU
77%

Vitamin C
31mg
39%

Manganese
0.58mg
29%

Fiber
7g
28%

Copper
0.53mg
26%

Folate
98µg
25%

Vitamin B1
0.19mg
13%

Phosphorus
124mg
12%

Magnesium
49mg
12%

Potassium
426mg
12%

Vitamin B6
0.24mg
12%

Iron
1mg
11%

Calcium
102mg
10%

Vitamin E
1mg
9%

Zinc
0.89mg
6%

Vitamin B2
0.09mg
5%

Selenium
2µg
4%

Vitamin B3
0.77mg
4%

Vitamin B5
0.27mg
3%

covered percent of daily need

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